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Last-Minute Black Bean Soup

Makes 4 Servings; Serving size about 1 cup

  • One 15-ounce can reduced-sodium black beans, undrained
  • 1 ½ cups frozen corn kernels
  • ¾ cup salsa
  • ½ cup water
  • ½ cup finely diced red bell pepper
  • 2 tablespoons fresh lime juice (juice of 1 lime)
  • 1 teaspoon chili powder
  • 1 teaspoon ground cumin
  • ¼ cup shredded reduced-fat Cheddar cheese
  • ¼ cup reduced-fat sour cream, optional

  1. In a medium saucepan, combine the beans, corn, salsa, water, bell pepper, lime juice, chili powder, and cumin. Cover and bring to a boil. Reduce the heat and simmer, uncovered, 10 minutes.
  2. Serve in individual bowls and top with the cheese and sour cream as desired.

Nutrition: 180 calories, 1.5g fat (1g saturated), 380mg sodium, 33g carbohydrate, 7g fiber, 10g protein, 60% vitamin C, 15% calcium, 15% iron


Recipe Created by Liz Weiss, MS, RD, co-author, No Whine with Dinner: 150 Healthy, Kid-Tested Recipes from The Meal Makeover Moms

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